Ashtanga Yoga · Beginners Guide
Ashtanga Yoga for Absolute Beginners:
What Week 1 Actually Looks Like
Ashtanga yoga has a reputation for being difficult, rigid, and exclusive. Most online content about Ashtanga is written either for people who already practice it or uses jargon that immediately alienates anyone new to yoga. As a certified Ashtanga teacher who has introduced hundreds of beginners to this practice in Bangalore, I want to tell you what it actually looks like when you start — the truth, not the highlight reel.
Ashtanga is a specific yoga system developed by Sri K. Pattabhi Jois. It uses a fixed sequence of postures — the Primary Series — linked by breath and connected by specific transition movements (vinyasas). Unlike Hatha yoga where sequences vary, in Ashtanga you learn the same sequence and gradually build mastery of it. This structure is its greatest strength: it gives your nervous system and body a map to follow, and progress is measurable and clear.
Understanding the Two Formats
Mysore Style (Self-Practice)
The traditional format. Students practice at their own pace in a shared room while the teacher moves around making adjustments. You learn the sequence progressively — a new pose is added only when you have established the previous ones. This is the most beginner-friendly format despite its intimidating name.
Led Class
The teacher calls out each pose and the breath count. Everyone moves together. This is more challenging for beginners because you must keep pace with the class. Attend led classes once you know the first 15–20 poses of the Primary Series.
The Primary Series — Where Every Ashtangi Begins
The Primary Series is called "Yoga Chikitsa" — yoga therapy. It is designed specifically to purify and realign the body. The full Primary Series takes approximately 90 minutes for an experienced practitioner. As a beginner, you will learn it in portions, starting with the opening sequence.
Week 1: What You Will Actually Learn
You will spend most of Week 1 learning Surya Namaskar A. It has 9 positions linked by 5 specific breaths. It sounds simple. It is not. Each transition — especially the jump back (chaturanga) and jump forward — requires body awareness and coordination that takes weeks to build. Do not be discouraged. This is normal.
- Samasthiti: Stand at the top of the mat, feet together, arms at sides. Equal standing.
- Inhale — Urdhva Hastasana: Arms sweep overhead, gaze to thumbs.
- Exhale — Uttanasana: Forward fold, hands to floor beside feet.
- Inhale — Ardha Uttanasana: Half lift, back flat, fingertips on shins.
- Exhale — Chaturanga Dandasana: Step or jump back, lower to hover (beginners: lower to floor).
- Inhale — Urdhva Mukha Svanasana: Upward facing dog (beginners: cobra).
- Exhale — Adho Mukha Svanasana: Downward facing dog. Hold 5 breaths.
- Inhale: Step or jump forward. Half lift.
- Exhale: Forward fold. Inhale: sweep arms up. Exhale: Samasthiti.
Sun Salutation B adds Utkatasana (fierce pose / chair pose) and Warrior I to the sequence. It requires coordinating the legs more actively with the breath. In week 2, once Surya A feels familiar, your teacher will introduce Surya B. You repeat it 3 times after the 5 repetitions of Surya A.
- From Samasthiti, exhale. Inhale — bend knees, sweep arms overhead (Utkatasana).
- Exhale — forward fold. Inhale — half lift.
- Exhale — jump or step back to Chaturanga. Inhale — upward dog.
- Exhale — downward dog. Inhale — step RIGHT foot forward, spin left heel flat.
- Rise to Warrior I — back foot at 45°, front knee over ankle, arms overhead.
- Exhale — Chaturanga. Inhale — upward dog. Exhale — downward dog.
- Repeat with LEFT foot forward. Then step forward, return to Samasthiti via Utkatasana.
Common Beginner Mistakes — And How to Avoid Them
What I See in Almost Every New Student
- Forgetting the breath: In Ashtanga, the breath leads the movement. Every movement is initiated by an inhale or exhale. If you lose the breath connection, stop and re-establish it.
- Chaturanga collapse: Chaturanga (low plank) requires significant shoulder and core strength. Beginners almost always drop their hips or let elbows flare. Drop to your knees until the strength develops.
- Comparing to advanced practitioners: In Mysore class, you will see practitioners doing backbends and binds you cannot imagine doing. They have been practicing for years. Your practice is yours.
- Skipping rest days: Ashtanga is traditionally practiced 6 days per week with rest on Saturdays, new moon and full moon days. For beginners, 3–4 days per week is more appropriate and sustainable.
- Rushing to add poses: A good Ashtanga teacher will not give you a new pose until you are ready. Trust the process.
The Bandhas — The Inner Architecture of Ashtanga
Ashtanga uses three internal energy locks (bandhas) that are maintained throughout practice:
The Three Bandhas
- Mula Bandha (Root Lock): A gentle lift of the pelvic floor — like stopping the flow of urine. This stabilises the spine and activates the deep core.
- Uddiyana Bandha (Abdominal Lock): A gentle drawing in and up of the lower abdomen below the navel. Supports the spine and creates the "floating" quality of Ashtanga transitions.
- Jalandhara Bandha (Throat Lock): A slight lengthening of the back of the neck and mild chin draw. Used primarily during pranayama and certain seated poses.
In Week 1, focus on Mula Bandha alone — gentle pelvic floor engagement throughout practice.
What Progress Looks Like Over 3 Months
| Week | Focus | What Changes |
|---|---|---|
| 1–2 | Surya Namaskar A alone | Learning the sequence, breath, and basic alignment |
| 3–4 | Surya A + B added | Building heat tolerance, chaturanga strength improving |
| 5–8 | Standing sequence begins | Warrior poses, triangle, seated forward folds introduced |
| 9–12 | Deeper into standing sequence | Breath becomes more automatic, transitions smoother |
| 3 months+ | Seated sequence begins | Real Ashtanga — the full experience begins to unfold |
The most important thing about beginning Ashtanga is simply beginning. The sequence will feel overwhelming for the first few weeks. Then one day you will notice your body knows what comes next before your mind does — and that is the moment Ashtanga begins to transform you.
Want a Programme Built Around Your Needs?
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Message @yogawithrishi_⚕️ Medical disclaimer: For educational purposes only. Not a substitute for medical advice. Always consult your doctor before starting a new exercise programme.